If you're someone who hears "Sit up straight!" every day, be sure to check this out.

Maintaining good posture not only prevents physical changes like a hunched back and rounded shoulders, but also significantly impacts health and flexibility as you age. A spine expert from the American health magazine Health suggests three practices to maintain good posture. What are they?

 

◇Aerobic and strength training in parallel

 

"A combination of aerobic and strength training is crucial for maintaining good posture," says Rahul Shah, a spine surgeon at the American Orthopedic Spine Association. "These two exercises complement each other, and when combined, they can improve balance and stability." Maintaining good posture requires strong core muscles that support the spine and body. Strength training strengthens these muscles and improves their ability to support them. Strengthening the lower back, abdominal, and back muscles, in particular, helps distribute weight evenly and properly support the spine, contributing to better posture. Aerobic exercise improves cardiovascular health and aids weight management. Excessive weight gain places unnecessary strain on the spine and joints, making it difficult to maintain good posture. Aerobic exercise also promotes blood circulation and improves flexibility and balance. Dr. Shah recommends yoga and Pilates for strength training, which strengthen the lower back and core muscles, and walking and cycling for aerobic exercise.

◇Self-check your posture

 

You should check your posture regularly throughout the day. Marisa Frezzano, a physical therapist in Manhattan, advises, "If you're sitting for long periods of time, like at work or school, it's a good idea to check your posture every 30 minutes. Imagine sitting upright with your shoulders and jaw relaxed." The foundation of good posture is maintaining the three natural curves of the spine (neck, back, and waist). When sitting, choose a chair that supports your back while maintaining the natural curve of your spine. Avoid bending forward, and keep your heels on the floor and your knees bent at about 90 degrees.

 

◇ Living space adjustment

 

It's also important to adjust your living space to maintain proper posture. Harvey Smith, an orthopedic surgeon in the United States, advises, "When sitting, regularly check whether you can fit your hand between your lower back and the back of the chair, and whether your shoulders are back and your gaze is focused forward." If neither of these are possible, adjust the position of your computer monitor or chair. The monitor should be at or slightly above eye level, with the screen positioned 50-70cm from your eyes.

 

The keyboard should be positioned at a height where your elbows are bent at a 90-degree angle. Using a footrest to ensure your knees are at a more than 90-degree angle can also be helpful. Professor Kim Sang-il of the Department of Orthopedics at Seoul St. Mary's Hospital said in a past interview with Health Chosun, "Using a footrest not only reduces lower body fatigue, but also allows you to fully lean back against the chair, reducing lower back strain and preventing spinal pain." The ideal footrest height is one where your knees are slightly higher than your hips when your feet are supported.

 

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Since childhood

Mom, don't sit hunched over

He repeatedly told me to sit up straight and have good posture.

Lifestyle habits are important